PROGRAM A

WARM UP

WORKOUT

3 Rounds

50 Double Unders / Hop Overs
30 Alternating Dumbbell Shoulder Press
200 Meters Run
30 Dumbbell Push Press

Rest 2 Minutes Between Rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 75 Double Unders / 50# DBs
Women: 75 Double Unders / 35# DBs

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 4:30-6:30

Coaches Notes

Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The hop overs are an awesome option no matter what and would give your shoulders a chance to "rest" in this workout.

Go with a weight that allows you to knock out the alternating presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

3 Rounds

50 Double Unders / Hop Overs
20 Barbell Shoulder Press
200 Meters Run
30 Barbell Push Press

Rest 2 Minutes Between Rounds

Suggestions
Men: 95#
Women: 55-65#

Extra Challenge
Men: 75 Double Unders / 115#+
Women: 75 Double Unders / 75#+

Score:
|Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 4:30-6:30

Coaches Notes

Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The hop overs are an awesome option no matter what and would give your shoulders a chance to "rest" in this workout.

Go with a weight that allows you to knock out the presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

3 Rounds

50 Double Unders / Hop Overs

30 Alternating Dumbbell Shoulder Press

15 Cal (M) / 11 Cal (W) - Assault Bike
-OR- Row 250 Meters

30 Dumbbell Push Press

Rest 2 Minutes Between Rounds

**This version could also be done with the barbell as seen in Program B

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 75 Double Unders / 50# DBs
Women: 75 Double Unders / 35# DBs

Score:
Round 1 Total Time
Round 2 Total Time
Round 3 Total Time

Goal: 4:30-6:30

Coaches Notes

Your shoulders are going to be screaming in rounds 2 and 3! Take the time to warm them up well today.

If you go with the double under options, you should be able to perform 20 unbroken reps at a time and get those 50 done in a minute or less. The hop overs are an awesome option no matter what and would give your shoulders a chance to "rest" in this workout.

Go with a weight that allows you to knock out the alternating presses in 3-4 sets and the push presses in 2-3 sets. You probably should be confident that you could do them in fewer sets, but breaking up would be smart to stay somewhat consistent across all 3 rounds.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

Part 1:

3 Rounds:

Partner 1: 50 Double Unders/Hop Overs
while
Partner 2: Max Reps Alternating DB Press
then
SWITCH

(Alternate back and forth until both partners have done both parts 3 times)

REST 3 MINUTES AFTER 3 ROUNDS HAVE BEEN COMPLETED.

Then Part 2:

3 Rounds

Partner 1: Run 200 Meters
while
Partner 2: Max Reps Dumbbell Push Press
then
SWITCH

(Alternate back and forth until both partners have done both parts 3 times)

**This version could also be done with the barbell as seen in Program B

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 75 Double Unders / 50# DBs
Women: 75 Double Unders / 35# DBs

Score: Total Number of Alternating Press and Push Press COMBINED

Goal: 260-360 Reps

Coaches Notes

For this one, Partner 1 will complete 50 DU/Hop Overs while Partner 2 completes as many alternating presses as possible. That's HALF of one round. Once Partner 1 finishes 50 DU/HO, they will do as many presses as they can while Partner 2 completes 50 DU/HO. At that point, one round is complete. Do that two more times. THEN, rest 3 minutes. Do the same thing with 200m runs and push press.

You and your partner are aiming to complete 22-30 reps per round of both the alternating presses and the push presses. That number could be affected by how quickly your partner completes the double unders/hop overs and 200m run. Try to choose a weight and a pace that will allow you to hit those target reps. You'll likely need to take 1-2 breaks each round, just try to keep them super short.

Double/Single Unders

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.